CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 4 MINUTES
8 Alt. Lunges
8 Alt. Step-Ups
8 Sit-Ups
8 Knee Push-ups
Into…
2 ROUNDS
:30 Squat Hold
10 Low Box Jumps
10 Tuck-Ups
8 Push-ups
Into…
1-2 ROUNDS (Time Permitting)
10 Air Squats
10 Mod Box Jumps
10 V-Ups
10 Hand Release Push-ups
Skill
EMOM x 6 MINUTES* (No Measure)
Pressing Skill Work…
Option A…
2 Strict Handstand Push-Ups
+
3 Kipping Handstand Push-Ups
Option B…
2 DB Deficit Push-Up
+
3 Pike Push-Ups
*Complex must be completed unbroken.
(No Measure)
Workout
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
5 Strict Handstand Push-Ups*
10 Box Jumps (30/24)(24/20)
15 Air Squats
20 V-Ups
*Option for Box Pike Push-Ups.
(Score is Rounds + Reps)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
1:00/1:00 Couch Stretch
1:00/1:00 Banded Shoulder Distractions*
*Wrap wrist in the band and walk away from the rig until under tension. Palm should be facing up towards the ceiling and athlete will take a half kneeling stance and lean into the side being stretched.
(No Measure)
